BLUECHEW blog

Let’s be real—when your erections aren’t rising to the occasion, it can be frustrating. But before you stress about it, take a look at your daily habits. 

Most men don’t realize that your lifestyle plays a huge role in your sex life and erectile health.

Things like smoking, skipping workouts, and eating junk food don’t just mess with your midsection—they can also mess with your ability to perform between the sheets. 

The bright side? Making a few changes can help keep your erections strong. 

And if you’re still struggling, BlueChew’s compounded chewable tablets can give you the extra boost you need.

How Lifestyle Choices Affect Your Erections

Lifestyle choices like what you eat, the job you do, and even your relationships can impact your erections. Healthy erections involve the complex interplay of many bodily systems, so keeping your body running in top shape is the ticket to healthy erections. 

Below are the top five lifestyle choices that research has shown may negatively impact erection quality and what you can do to fix them.

1. Smoking

If you’re a smoker, here’s some bad news—your cigarettes might be killing the mood (literally). 

Smoking damages blood vessels, and since erections depend on healthy circulation, this is a significant problem.  Research shows that those who smoke are at double the risk of developing moderate to severe erectile troubles. 

And it’s not just if you smoke but how much you smoke that impacts erections. Individuals who smoke a higher number of cigarettes are at greater risk of developing erectile issues.

Fortunately, quitting can be a beneficial lifestyle choice to support healthier erections. A 2020 study found that men who quit smoking saw significant improvements in their erectile function within just six months.

If you’re smoking and want to keep your erections strong, kicking the habit can make a big difference in your sex life.

2. Lack of Exercise

Your heart is responsible for pumping blood throughout your body, including to your penis. If you’re not getting enough exercise, your circulation can take a hit—and so can your erections.

Good blood flow is essential for strong erections. When you’re aroused, blood rushes into special chambers in the penis called the corpus cavernosum. As these chambers fill, they trap the blood inside, creating the pressure needed to maintain an erection.

A 2017 study found that regular aerobic exercise—like running, biking, or even brisk walking—can improve circulation and help reduce erectile issues.

If you’ve been skipping the gym, consider this your motivation to lace up those sneakers. Better cardiovascular health means better blood flow, which translates to better bedroom performance.

3. Diet: You Are What You Eat 

If your diet is full of processed foods, sugar, and inflammatory junk, it can lead to weight gain, high cholesterol, and poor circulation—all of which can mess with your erections.

On the other hand, a Mediterranean diet—rich in healthy fats, lean proteins, and leafy greens—has been shown to support heart health and improve sexual function. In fact, a 2020 study found that men who followed a Mediterranean diet had better erectile function compared to those who ate a typical Western-style diet.

Of course, this isn’t the only diet plan to fuel a better bedroom performance. In general, sticking to a diet packed with greens, protein, fruits, and unprocessed foods can help keep your body (and your sex life) at peak performance.

4. Alcohol: Liquid Courage Can Backfire

A drink or two might help you unwind, but too much alcohol can get in the way of a solid performance. 

Chronic heavy drinking affects nerve function and blood flow, which is essential for getting and maintaining a firm erection. According to research, alcohol-induced oxidative stress may damage blood vessels, reducing circulation and making erections more difficult to achieve.

A 2018 study found that men with alcohol dependence had significantly higher rates of sexual dysfunction, including erection troubles and lower sexual desire. Similarly, research in the Indian Journal of Psychiatry reported that 72% of men with alcohol dependence experienced sexual dysfunction, with erection issues being the most common.

Alcohol also may affect hormone levels. A 2020 study showed that chronic alcohol use can lower testosterone, which plays a key role in sexual function. 

Fortunately, cutting back on alcohol has been shown to improve bedroom performance. Research shows that men often see better erection quality and sexual function after just three months of abstinence.

If alcohol is interfering with your performance, cutting back or quitting could be a game-changer for your erections and overall health.

5. Stress & Sleep: Your Brain Runs the Show

You might be surprised to find out your brain is your biggest sex organ. If it’s running on empty from chronic stress or poor sleep, your erections can take a serious hit. 

Stress triggers a spike in cortisol, a hormone that, in high amounts, can suppress testosterone and impair blood flow. Research highlights how psychological stress (which can be caused by a myriad of things, from relationship troubles to your job to finances) is directly linked to erection troubles by disrupting the body’s hormonal balance and vascular function.

Sleep is just as important. A 2015 study found that men who slept less than five hours a night had significantly lower testosterone levels, leading to reduced libido and weaker erections. Additionally, a 2023 review suggests that poor sleep quality is strongly associated with sexual dysfunction, largely due to its impact on testosterone and overall vascular health.

Here’s the bright side: Managing stress and improving sleep can boost testosterone and enhance erectile function. A recent study found that men who adopted better sleep hygiene and stress management techniques reported enhanced sexual function and erection quality.

If you’re burning the candle at both ends, it might be time to literally hit the sheets and let your body recharge.

What If Lifestyle Changes Aren’t Enough?

Here’s the thing—making healthier choices can improve your erections over time and potentially prevent you from developing them in the first place, but they’re not an overnight fix. 

And if you’re struggling now and want a quick, reliable solution, starting an erection-enhancing medication like the ones offered by BlueChew can help. 

BlueChew offers compounded erection-enhancing medications that contain the same active ingredients as brand-name Viagra, Cialis, and Levitra. They also provide unique compounded multivitamins with Tadalafil and combination treatments that may help boost your erections and, potentially, your overall health.

These compounded medications are not FDA-approved but rather are made in state-licensed pharmacies and prescribed by licensed medical providers via their telehealth platform. BlueChew’s compounded medications are designed with your specific needs in mind, and their chewable formulation makes them an excellent choice for individuals who struggle with swallowing pills.

These chewable tablets boost blood flow where you need it most, making it easier to get and keep an erection when the moment strikes.

There are six different compounded chewable medication options available at BlueChew, including:

• Tadalafil 
• Vardenafil 
• Sildenafil 
• MAX Combos VAR + TAD
• MAX Combos SIL +TAD
• DailyTAD 

Each medication has unique benefits to help you find a treatment that fits your needs. 

Interested in learning more about our available plan options? Check them out here. 

Final Thoughts

Your lifestyle plays a massive role in your ability to perform at your peak sexually, but you don’t have to choose between making long-term changes and getting results now. 

Under the guidance of a healthcare professional, a combination of healthy habits and BlueChew’s compounded chewable tablets can get things running better than ever in the bedroom.

How To Get Medication Through BlueChew

Interested in getting a prescription for erection-enhancing medications? BlueChew has got you covered.

Select a plan, complete an online intake, and you’re done. A medical provider will review your information and, if appropriate, prescribe your plan, which will be shipped directly to your door.

No doctor appointments or patient support charges make it a stress-free experience.

With plans starting as low as $25 per month, BlueChew can fit into anyone’s budget. Plus, there’s no commitment—you can easily cancel or switch plans anytime.
Click here to explore all plan options for treatments at BlueChew.

FAQS

Can exercising improve my erections?

A 2020 study found that regular aerobic exercise can improve blood flow and reduce the risk of erectile troubles. Even moderate activity, like brisk walking, can improve cardiovascular health and erections.

What foods are best for supporting erection health?

Overall, eating a healthy diet is beneficial for erectile health. Specifically, the Mediterranean diet—rich in healthy fats, whole grains, and lean proteins—has been linked to better erections. Although an effective diet, this isn’t the only diet to improve erections and what works best for you may not work for others. In general, avoid processed and fried foods, excess sugar, and trans fats.

Does quitting smoking really help erections, or is the damage permanent?

Quitting smoking can significantly improve blood flow, and research shows that men who quit often see better erections within months. It’s never too late to quit.

How does alcohol affect erections?

Too much alcohol can lower testosterone and damage nerves, leading to weaker erections. Studies suggest that heavy drinkers are more likely to experience persistent erectile troubles.

What if I’m doing everything right but still having erectile troubles?

If lifestyle changes aren’t enough, medications like the ones offered by BlueChew can help by increasing blood flow where you need it most. These medications take effect quickly (within 30 minutes to 1 hour), so you can rely on them when intimate moments present themselves. For the best results, combine healthy lifestyle choices with erection-enhancing medications and watch the benefits unfold.

This article is for informational purposes only and does not constitute medical advice. The content provided here is not a substitute for, and should never be relied upon as, professional medical advice. Always consult your doctor to discuss the risks, benefits, and appropriateness of any treatment. BlueChew offers compounded medications prescribed solely for the treatment of erectile dysfunction and sexual performance enhancement. Compounded medications are not FDA-approved.

References

1. McVary KT, Carrier S, Wessells H. Smoking and Erectile Dysfunction: Evidence Based Analysis. The Journal of Urology. 2001;166(5):1624-1632. https://pubmed.ncbi.nlm.nih.gov/11586190/
2. Sahin MO, Sen V, Gunduz G, Ucer O. Effect of Smoking Cessation on Sexual Functions in Men Aged 30 to 60 Years. International Braz J Urol. 2020;46(4):642-648. doi:https://doi.org/10.1590/s1677-5538.ibju.2019.0541
3. Silva AB, Sousa N, Azevedo LF, Martins C. Physical Activity and Exercise for Erectile Dysfunction: Systematic Review and meta-analysis. British Journal of Sports Medicine. 2017;51(19):1419-1424. doi:https://doi.org/10.1136/bjsports-2016-096418
4. Bauer SR, Breyer BN, Stampfer MJ, Rimm EB, Giovannucci EL, Kenfield SA. Association of Diet With Erectile Dysfunction Among Men in the Health Professionals Follow-up Study. JAMA Network Open. 2020;3(11):e2021701. doi:https://doi.org/10.1001/jamanetworkopen.2020.21701
5. Wang XM, Bai YJ, Yang YB, Li JH, Tang Y, Han P. Alcohol Intake and Risk of Erectile Dysfunction: A Dose–response meta-analysis of Observational Studies. International Journal of Impotence Research. 2018;30(6):342-351. doi:https://doi.org/10.1038/s41443-018-0022-x
6. Julian TH, Syeed R, Glascow N, Zis P. Alcohol-induced Autonomic Dysfunction: A Systematic Review. Clinical Autonomic Research. 2019;30(1). doi:https://doi.org/10.1007/s10286-019-00618-8
7. Prabhakaran D, Nisha A, Varghese Pj. Prevalence and Correlates of Sexual Dysfunction in Male Patients with Alcohol Dependence Syndrome: A Cross-Sectional Study. Indian Journal of Psychiatry. 2018;60(1):71. doi:https://doi.org/10.4103/psychiatry.indianjpsychiatry_42_17
8. Karunakaran A, Michael JP. The Impact of Abstinence From Alcohol on Erectile Dysfunction: A Prospective Follow up in Patients With Alcohol Use Disorder. The Journal of Sexual Medicine. 2022;19(4):581-589. doi:https://doi.org/10.1016/j.jsxm.2022.01.517
9. Kalaitzidou I, Venetikou MS, Konstadinidis K, Artemiadis AK, Chrousos G, Darviri C. Stress Management and Erectile Dysfunction: A Pilot Comparative Study. Andrologia. 2013;46(6):698-702. doi:https://doi.org/10.1111/and.12129
10. Leproult R. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA. 2011;305(21):2173. doi:https://doi.org/10.1001/jama.2011.710
11. Allen MS, Wood AM, Sheffield D. The Psychology of Erectile Dysfunction. Current Directions in Psychological Science. 2023;32(6). doi:https://doi.org/10.1177/09637214231192269